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3 rounds

25 Wall Balls
15 Push Presses (155/105 lb.)

3 rounds
25 MB Walking Lunges
150-m MB Bear Hug Carry

With time remaining of 25 min.
perform AMRAP:
12 Wall Balls
9 Push Presses
12 MB Walking Lunges
100-m MB Bear Hug Carry

MB: 20/14 lb.

To be done 60 minutes before class
Back Squat (Pause, Box)
8-8-8-8-8
– Use the heaviest weight you can for each set. Squat to a 10”-12” box (depending on your height, still break parallel) and pause on the box, then stand as fast as possible. No plopping on the box, descend in a controlled manner with a “soft” sit to the box.
3 Rounds for quality:
15 Strict toes to bar
25 Triple unders
Do the gym programming (RX’d or competitor) for the day.

Mobility and Maintenance:
Choose 1-2 Thoracic Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them.
Choose 1-2 Upper Extremity Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them.
Choose 2-3 Lower Extremity Mobility Drills from Kelly Starrett’s Mobility WOD and spend 10-12 minutes with them.

Nutrition Preparation:
Ensure that you have quality foods prepared in the appropriate quantities to fuel your efforts for the remainder of the week.

Mental Restoration:
Different for everyone – could be quiet time, prayer or meditation or could be gathering with friends; the key is to engage in activities that make your life full and help you recharge your batteries.